Can diet and exercise reverse prediabetes?

Can diet and exercise reverse prediabetes?

Reversing Prediabetes: A Path Towards Health and Well-being

Diabetes, specifically type 2 diabetes, is emerging as one of the most pressing health concerns of the 21st century. By 2025, an estimated 380 million people worldwide are expected to be diagnosed with diabetes¹. Given that diabetes is a risk factor for a range of chronic health conditions, including cardiovascular disease, renal disease, stroke, and blindness, its management and treatment have taken on paramount importance².

However, even before individuals develop type 2 diabetes, there is a precursor stage called prediabetes, which serves as a warning sign³. Prediabetes refers to higher than normal blood sugar levels that are not yet high enough to be diagnosed as type 2 diabetes, but they significantly increase the risk of developing the condition⁴.

In the US and the UK alone, over one in three people are diagnosed with prediabetes⁵. This staggering statistic highlights the urgent need to address the issue and find ways to reverse the course of this condition.

Unveiling an Atypical Case

Angela Chao, the Managing Editor of HealthyGrown Media and Medical News Today, shared her personal journey of reversing a prediabetes diagnosis and the lifestyle changes she made to sustain her health⁶. Angela’s case was atypical, as she did not fit the typical profile of someone with prediabetes or at risk of developing diabetes – she was slim, young, and active⁷. However, her blood sugar readings indicated the need for attention, albeit not alarming enough for her primary doctor to have a serious conversation about it at the time⁸.

Angela’s diagnosis served as a wake-up call and prompted her to make necessary adjustments to her lifestyle, including increased exercise and lifestyle modifications⁹. Her story intrigued Dr. Thomas Barber, an associate clinical professor at Warwick Medical School and a consultant endocrinologist at University Hospitals Coventry and Warwickshire, who joined the conversation along with Dr. Hilary Guite and Angela for the May podcast episode¹⁰.

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The Diagnostic Process and Prediabetes Indicators

Diagnosing prediabetes and diabetes typically involves measuring fasting glucose levels or conducting a standard glucose tolerance test¹¹. However, the definition of prediabetes is not fixed and may vary between countries and medical societies¹². For instance, the US and the UK differ in the units of measurement and thresholds used to diagnose prediabetes¹³.

Dr. Barber explained that glucose is not a discrete measure, but a continuous variable, leading to differences of opinion when determining what constitutes prediabetes¹⁴. Despite these variations, an A1C level of 5.7% and above is generally recognized as prediabetes¹⁵. Angela’s A1C level fell within this range when she was diagnosed with prediabetes¹⁶.

It’s important to note that prediabetes typically does not present with symptoms, making it difficult to detect without medical testing¹⁷. Angela, for instance, did not experience a wide range of symptoms before her diagnosis, but she often felt the need to drink water frequently¹⁸. Low blood sugar levels, especially after extended periods without eating, were also notable for her¹⁹.

Factors Influencing Prediabetes and Diabetes Risk

Certain factors increase a person’s likelihood of developing prediabetes and type 2 diabetes. These include being overweight, having a high body mass index (BMI), or obesity²⁰. Age is another factor, as insulin becomes slightly less effective and the risk of prediabetes and diabetes increases with age²¹.

In addition to these factors, stress and a diet high in high glycemic foods and sugary drinks can elevate the risk of prediabetes²². Conversely, a diet rich in fiber and low in simple carbohydrates can help prevent dysglycemia and the onset of prediabetes²³.

Ethnic origin and genetics also play a role in prediabetes and diabetes risk. Research conducted in the UK revealed that people of South Asian ethnicity have a comparable risk of diabetes at a BMI of 23.9, whereas the white population reaches similar risk levels at a BMI of 30²⁴. Angela’s case was influenced by her family history, as her father’s side had a genetic predisposition to type 2 diabetes²⁵.

While lifestyle choices are often attributed as the primary cause of diabetes, Dr. Barber emphasized that genetics also play a significant role²⁶. In cases where there is a strong family history, individuals may not exhibit the classic phenotype associated with type 2 diabetes. This challenges the preconceived notion of a typical person with type 2 diabetes, emphasizing the importance of considering genetic predisposition²⁷.

Reversing Prediabetes through Lifestyle Changes

Angela successfully reversed her prediabetes diagnosis through a combination of lifestyle changes, including intermittent fasting, a balanced diet consisting of lower-glycemic index foods and complex carbohydrates, and increased physical activity²⁸. She also incorporated weight and resistance training, working with a personal trainer to achieve her goals²⁹.

Dr. Barber acknowledged the effectiveness of Angela’s approach but highlighted the challenges many people face in implementing such intensive changes into their lives³⁰. However, extensive research supports the role of lifestyle interventions, focusing on aspects like diet, physical activity, and weight loss, in preventing or delaying the onset of type 2 diabetes³¹.

The positive impact of these lifestyle changes extends beyond diabetes management; they can also improve metabolic health and stabilize blood sugar levels³². Additionally, increasing muscle mass through strength training helps combat insulin resistance and enhances insulin sensitivity³³. Regular physical activity, including moderate-intensity exercise and avoiding sedentary behavior, contributes to stabilizing blood sugar levels and managing diabetes³⁴.

Building a Healthier Future

Reversing prediabetes requires a multipronged approach encompassing lifestyle modifications and personalized strategies tailored to each individual’s needs. While not everyone may be able to make drastic changes, even small steps towards a healthier lifestyle can make a significant difference³⁵.

Reversal of prediabetes signifies an early warning signal, serving as a catalyst for lifestyle changes that can improve overall health and prevent the onset of type 2 diabetes³⁶. By increasing awareness, providing support, and fostering healthy behaviors, we can collectively address the growing concern of prediabetes and pave the way for a healthier future³⁷.

You can listen to the full podcast episode below or on your preferred streaming platform:

• Apple Podcasts
• Google Podcasts
• Spotify

• Diabetes
• Diet
• fitness
• Nutrition
• Sports Medicine
• Type 2